Recipes That Increase Sports Performance; We know that the superior performance of a successful athlete depends not only on the training they perform regularly, but also on many parameters from their sleep to the equipment they use, from their resting routine after training to their nutrition. For this reason, it is extremely important for everyone involved in sports, whether professional or not, to maintain the balance of power and performance by feeding their body, which is tired with intense effort, in the right way.
Just as a car needs fuel to run and function properly, it is extremely important for the body to get the nutrients it needs from healthy foods in order for the metabolism to work properly, to provide the energy it needs to the muscles, to repair damaged cells and to support the production of new cells. When we want the car to go fast, that is, in order to get the maximum efficiency from the exercise, it is necessary to be fed with the right food sources at the right time.
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When Should I Eat?
Recipes That Increase Sports Performance; Contrary to the saying, “Healthy things are tasteless.” Athlete meals, as they are nutritious and contain plenty of protein, can become extremely delicious meals with appropriate recipes. By healthy carbohydrates that are easy to digest and increase the body’s energy in the fastest way until at least 1 hour before exercise; after exercise, creating a diet rich in protein sources that will support the repair of damaged cells can help you get the maximum benefit from your exercises, increase your muscle mass and help you lose/gain healthy weight by supporting fat burning.
Experts state that a meal with a higher density of complex carbohydrates and less intense protein before exercise may be more beneficial for metabolism, while they agree that a protein-rich meal should be preferred after exercise. As Uplifers, in the light of this information, we have brought together delicious and healthy athlete meals that will help you increase your sports performance and get the maximum benefit from the exercises you do.
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Herbed Oatmeal Omelet Recipe
Recipes That Increase Sports Performance; It is extremely important for a good athlete to start the first meal of the day with a satisfying menu that will strengthen both his/her physical and mental performance and increase his/her energy. Here is a hearty and energizing breakfast suggestion that contains high protein and fiber:
When to consume: Pre/post workout
Materials:
– 3 eggs (You can only use the white of 2 of them to reduce the fat ratio)
– 1 teaspoon of olive oil
– 1 tablespoon of oat bran
– 2 tablespoons of curd cheese
– Chopped fresh onions and parsley as much as you want
Preparation of:
After breaking the eggs into a deep bowl, add the oat bran into it and mix it well until it becomes smooth and in the consistency of boza. Add the curd cheese and chopped greens to this omelet mixture, pour it into the hot pan and cook for 2 minutes on each side.
Why is it useful?
Eggs, one of the richest sources of protein (especially egg whites for those on a fatty diet), combined with oat bran, which is extremely rich in fiber and B vitamins, provide a slow-release energy and a feeling of fullness throughout the day. Curd cheese added to this mixture, which regulates the insulin level, also contributes to muscle and bone development thanks to the dense milk protein and calcium it contains.
Protein Pancake Recipe
Recipes That Increase Sports Performance; Pancake, which requires very few ingredients and can be prepared very easily, is a great food that you can consume both before and after sports by making small changes in the ingredients you will use.
When to consume: Pre-workout
Materials:
– 4 egg whites
– 1/2 cup of oatmeal
– 1/2 cup of milk
– 1/2 cup of low-fat cottage cheese
– Baking powder as much as the tip of a teaspoon
– 1/2 teaspoon of natural vanilla extract
Preparation of:
Mix all the ingredients in a deep bowl until they become homogeneous. Pour small pieces of the boza-like mixture into a pre-heated pan without oil, and cook on medium heat for 30 seconds on both sides. You can serve it by adding fresh fruit and peanut butter on the cooked pancakes.
Why is it useful?
Protein pancake, which you will prepare by using ingredients rich in protein, calcium and high quality carbohydrates such as oatmeal and cheese, milk, peanut butter instead of flour, will help you to provide satiety before training and meet your energy needs in healthy ways.
Pumpkin Lasagna Recipe
Recipes That Increase Sports Performance; Who doesn’t love lasagna! However, it is possible to turn this delicious meal, which is generally deprived by athletes who try to avoid pastries because they want to keep their body fat ratio in balance, and especially those who exercise for weight loss, into a delicious athlete’s meal with a few small touches.
When to consume: Post workout
Materials:
– 4-5 zucchini
– 1 onion
– 200 g low-fat ground beef
– 1/2 teaspoon of olive oil
– 3 tablespoons of rye flour
– 1 liter milk
– 1 cup tomato puree
– 150 g fat-free string cheese
– 1 teaspoon of powdered parmesan
– Salt – black pepper
Preparation of:
Finely cut the zucchini into vertical sections, just like lasagna dough. And boil these slices in salted boiling water for 2-3 minutes. For the filling of the lasagna, fry the minced meat, onion and seasonings in oil with tomato grater and leave to cool. For the bechamel sauce, fry the rye flour in 1 teaspoon of olive oil, add milk gradually, mix until it becomes homogeneous and leave to cool.
Spread your minced meat between the layers of zucchini on a heat-resistant baking tray and pour the bechamel sauce you prepared on the top layer. Spread the cheeses on the top. It will be enough to cook in the oven heated to 180 degrees until the top is golden brown.
Why is it useful?
While the zucchini strips used instead of lasagna dough, which contains plenty of calories and gluten, meet both taste and fiber needs, you will also get the protein you need thanks to the ground beef and cheese included in the recipe.
Peanut Butter Energy Balls Recipe
Recipes That Increase Sports Performance; Eating the right foods before training means getting the fuel you need to push your limits that day. You can take advantage of the power of dried fruits instead of carbohydrate sources containing processed sugar to keep your insulin levels in balance while meeting your energy needs quickly. Here is a delicious recipe that will give you healthy and quick energy.
When to consume: Pre-workout
Materials:
– 10 dates
– Half a tablespoon of peanut butter
– 1 pinch of sea salt
– Coconut
Preparation of:
After soaking the dates in hot water for half an hour, remove their shells and seeds. Put the peeled dates in a blender with the peanut butter and salt. After forming the mixture, which has the consistency of a runny dough, into balls the size of walnuts, you can sprinkle it with coconut and consume it both to meet your sweet needs in your snacks and to get energy before sports.
Why is it useful?
Especially if you are planning to do a high-impact workout, dates and peanut butter will provide you with the energy you need throughout your workout. Although it is not processed, it will be useful to pay attention to the amount you consume due to its high sugar content.
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Oven Steamed Salmon Recipe
Recipes That Increase Sports Performance; A balanced athlete’s meal consumed after training is of vital importance for the repair of cells damaged during training. Steaming a salmon that you can prepare in the oven in just 20 minutes will help your muscles recover quickly, while it will also help you support your cognitive functions with healthy fatty acids such as Omega-3 in its content.
When to consume: Post workout
Materials:
– 1 salmon fillet / slice
– 1 medium potato
– 200 g broccoli
– A little olive oil and garlic
Preparation of:
Arrange the salmon, peeled and sliced potatoes, broccoli and garlic on the baking sheet and drizzle some salt and olive oil on top.
Cover the tray, to which you added half a glass of hot water, first with baking paper, then with aluminum foil, and bake in an oven preheated to 160 degrees for 20 minutes.
Why is it useful?
Salmon, which is an extremely rich source of protein, helps repair muscle tears and develop muscles thanks to the Omega 6 fatty acids it contains.
